WOD Blog

Mon, Jun 20

Happy Birthday: David R
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1245 days ago)

062022 Workout


Cardio,Strength: Time
Workout

WARM-UP
AMRAP x 4 MINUTES
20 Crossbody Mountain Climbers
6 Scap Push-ups
6 Step-Ups
6 Slam Ball Deadlifts
6 Slam Ball Front Squats

Into…

2 ROUNDS
10 Box Jumps w/ Step-Down
8 Push-Up to Pike
8 Slam Balls

STRENGTH
1x5 @ 40%
1x5 @ 50%
1x5 @ 60%
Bench Press*

*Based off of 90% of Heavy 1-Rep. This is a Deload Week.

Week 8 of 9

(Score is Weight)

WORKOUT
AMRAP x 16 MINUTES
10/10 Single Arm DB Deficit Push-Up
20 Box Jumps (24/20)
30 plate ground to overhead (45/25)

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)
KG SB: (15/10)|(10/5)

OPTIONAL FINISHER
FOR TIME
20-15-10-15-20
Alt. Plank Slam Ball Taps
40-30-20-30-40
Slamball Russian Twists

(Score is Time)

0% 0%


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